Simple Ways to Help When Grieving

Sometimes, I'd been having difficulty accomplishing the smallest of things and I'd get so frustrated.  It was because I'd forgotten that I was actually still grieving. For some it's all-pervasive from the start but for others it's delayed. Grief is not a straight road with clear signposts. It is a landscape that shifts beneath your feet, often when you least expect it. If you are reading this, you may be in one of the most difficult stages of life — living in the aftermath of loss. Whether the loss was recent or long anticipated, gentle or sudden, grief can leave you feeling disoriented, exhausted, and unsure of how to move forward. There is no “right” way to grieve, and no timetable you must follow. What matters most is knowing that what you are experiencing is valid, and that you do not have to navigate it alone. What matters most is finding gentle ways to support yourself, one day at a time.

Grief often shows up in unexpected forms. Alongside sadness, it may appear as anger, anxiety, numbness, guilt, or deep fatigue. You might struggle to concentrate, feel disconnected from others, or experience physical symptoms such as tightness in the chest or disrupted sleep. Moments of laughter or calm can arrive suddenly, followed by confusion or self-doubt. These shifting experiences are a natural response to loss. Grief is not a problem to be solved, but something to be acknowledged and carried with care.

While nothing can take away the pain of loss, small, compassionate practices can help create steadiness during difficult days. The following activities are offered as gentle supports. You may find comfort in one or two, or return to them at different times. Let them meet you where you are.

1. Sea Swimming or Time by the Water

Being near water can be deeply grounding during grief. For some, sea swimming provides a moment of clarity and presence, as the cold water brings the body and mind into the here and now. The physical sensation can interrupt spiralling thoughts and offer brief relief from emotional heaviness.

Even without entering the water, standing by the sea, watching the tide, or listening to the rhythm of the waves can be soothing. The ocean holds space without expectation, reminding us that grief, like the sea, comes in waves. Some days are calmer, others more intense, and all are part of the journey. 

2. Connecting with a Support Group or Community

Grief can feel isolating, particularly when those around you are unsure how to help. Connecting with others who are also grieving can provide a sense of understanding that is difficult to find elsewhere. Support groups offer a space where nothing needs to be explained or justified.

Sharing your experience, or simply listening to others, can ease feelings of loneliness and self-doubt. Hearing familiar emotions reflected back can be deeply validating. Over time, these shared spaces can foster connection, compassion, and a quiet sense of belonging.

3. Beginning a Meditation Practice

Meditation during grief is not about forcing calm or positive thinking. It is about learning to sit gently with what is present. A short daily practice, even just a few minutes, can help create space around intense emotions and support emotional regulation.

Simple breathing exercises or guided meditations focused on compassion can help settle the nervous system. Rather than trying to change how you feel, meditation invites you to notice your experience with kindness. This practice can gradually build self-awareness and self-compassion, both of which are essential when grieving.

4. Gentle Movement and Exercise

Grief is held in the body as much as the mind. Gentle movement can support physical and emotional release, helping to ease tension and restore a sense of connection with yourself. This does not require strict routines or high energy. The intention is care, not achievement.

Walking, stretching, yoga, swimming, or any form of movement that feels accessible can help bring structure to days that feel unsteady. Movement can also provide moments of relief and grounding, offering the body a way to process what words cannot.

5. Spending Time Outdoors in Nature

Nature offers quiet companionship during grief. Time spent outdoors — whether in a park, along the coast, in the countryside, or in a garden — can help calm the mind and soften the body. Nature asks nothing of you and places no demands on your emotions.

Observing the changing seasons and natural rhythms can offer gentle reminders of continuity and renewal. Simple practices such as noticing light, sound, or texture while walking can anchor you in the present moment, providing small moments of peace amid uncertainty.

A Gentle Closing

Grief is not something to move past or leave behind. It becomes part of you, changing shape over time. Some days will feel heavier than others, and that is to be expected. Allow yourself space to rest, to feel, and to move at your own pace.

Above all, approach yourself with compassion. There is no need to rush healing or compare your grief to others. In the words of John O’Donohue, “Be excessively gentle with yourself.” In times of loss, gentleness is not a luxury — it is a necessity.